The Importance of Protein

Protein is also important in weight loss or at least weight maintenance.
So are you getting enough?

If you are eating a healthy diet with at least 3 balanced
meals including some protein about the palm of your hand, which can take the
form of animal proteins: chicken, eggs, fish, seafood, red meat, pork, cheese,
yoghurt, milk, dairy etc, to plant based proteins such as: tofu, edamame
beans, nuts, seeds, lentils, pulses to name a few, then yes you should be fine.
The Recommended Dietary Intake (RDI) is based on body weight, generally
recommend 2-3 palm sized serves of protein or around 0.8-1 gram of protein per
kilogram of body weight for a healthy adult or up to 2g per kilogram of body
weight for teenagers and those exercising regularly with weight training. Proteins
also contain a wide variety of nutrients including zinc, magnesium, iron, B vitamins to name a few, which are so important for energy production, protein,
carbohydrate and fat metabolism and immunity.

Research shows that protein can play a role in weight loss
especially while activity trying to lose weight. It prevents muscle mass breakdown,
especially if calories are being restricted as it still providing the building
blocks for a healthy metabolism. Many people think they are losing body fat
when jumping on the scales but much of the time (especially if not losing
weight correctly), it can be a muscle mass drop. Hence, if you find that your
weight comes back very quickly and you end up gaining more weight after the
initial drop, it may be because while dieting, you are losing muscle mass. So
moral of the story is don’t always judge everything by scales. The problem many
tend to have is they are in a rush to lose weight, therefore skip meals or cut
back calories excessively for a longer period of time, leading to the body trying
to use protein as an energy source rather than for building blocks.

Many of my clients through a proper nutrition programme, gain
muscle mass from their diet, before even hitting the gym. Checking body fat
percentage vs muscle mass is important.

If you are doing a pump class or bootcamp or weight training
session, then having protein source within 45minutes of training helps with the
muscle fiber recovery and thus building new fibers and more tone! So it you can’t
a meal with protein within this time, then protein powder can be very handy. Protein
also keeps you fuller for longer so less likely to have sugar cravings.

It is important as we age that we keep up our balanced meals
and variety of proteins (or if cooking for one!). People get lazy and go for
quick convenience foods and may not necessarily benefits the body. I see many older adults fall into this issue with muscle fibers and ligaments get weakened or their immune system. In addition, if you want
healthy hormones then protein is going to be your friend!

Males tend to be less protein deficient than women as women eat less and tend
to go for the carbohydrates. So ladies time to make sure that you are adding
enough protein to your salad or on your dinner plate and have healthy snacks. Ditch the afternoon chocolate bar and
rice crackers, to go for a protein bar or bowl of Greek yoghurt or handful of
nuts. If you are craving salt, it could be a sign that you need more protein as
muscle fibers (from animals), contain sodium. You don't have to have a T bone steak every night but 3 palm fulls of either animal or plant proteins is important.

Easy ways to get more
protein in your diet:

1)Start the day with protein- adding nuts and
seeds to your oats/ muesli. Adding yoghurt or milk to cereal. Adding protein
powder to oats.